The Tuck-in Neck Stretch

Tuck-in neck stretches can be helpful for reducing neck pain. Three versions of the tuck-in neck stretch exist and are similar in the way you perform them. However, they have minor differences that affect the neck muscles being stretched.

Standard Chin Tuck

The standard chin tuck targets your sternoicleidomastoid and splenius muscles. Assume a seated or standing position and look straight ahead. Now, tuck in you neck and try to bring your head directly back until you feel a slight stretch in your neck. You might need to tilt your head slightly downward during the movement to feel the stretch. Hold the stretch from 30 seconds and then relax.

Side Neck Stretch Looking Down

This neck stretch targets your splenius, upper trapezius and scalenes muscles. Tuck your chin in toward your chest and move your left ear toward your left shoulder. When you feel a slight stretch, rotate your head downward as if to look at the floor. Do not use your hands for this stretch. Allow your body to actively move into and out of the stretch. Hold the stretch for 30 seconds and then repeat on your right side.

Side Neck Stretch Looking Up

The side neck looking up stretch targets your sternocleidomastoid muscles located at the front of your neck. Tuck your chin in toward chest and tilt your head toward one shoulder. When you feel a slight stretch in your neck, slowly rotate your head upward as if to look toward the sky. Hold this position for 30 seconds and then repeat by moving your head toward the opposite shoulder.

Considerations

Before stretching your neck, perform at least 10 minutes of moderate to light aerobic activity such as walking and running and then five minutes of light neck specific exercise. This will help improve blood flow in the body, increase your core temperature and prepare your neck muscles for being stretched. This is a crucial step in the neck-stretching process to prevent an excessive and unexpected pull or strain of the neck muscles.